Losing weight is one challenge. Keeping it off is another.

Research shows that most people regain the weight they've lost within a few years, not because they lack willpower, but because they were never taught what comes after weight loss.

In this episode, Dr. Mindy breaks down the science behind weight regain and shares the eight most common reasons people struggle to maintain their results. From metabolic flexibility and hormone balance to muscle, stress, and sleep, she explains why lasting success requires a different approach than simply losing weight.

You'll also learn five practical steps to help your body adapt to its new weight, support a healthy metabolism, and build habits that last long after the scale changes.

If you've ever lost weight only to gain it back, this episode will help you understand why and show you a different path forward.

Key Takeaways

•  Why losing weight and maintaining weight loss require different strategies 
•  What "catch-up fat" is and how it influences weight regain 
•  How your fat cells develop a "memory" after weight loss 
•  How flexible fasting supports maintenance better than chronic fasting 
•  The role hormones play in preventing weight regain 
•  Five daily habits that support healthy weight maintenance 

Resources Mentioned

• Free Nervous System Questionnaire
• Dr. Mindy's Books
• Reset Academy
• Burn Fat Like a Girl Reset

For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep352

Connect with Dr. Mindy:

• Join Reset Academy
• Watch the episodes on YouTube
• Follow Dr. Mindy on Instagram
• Subscribe to Dr. Mindy’s newsletter

Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

What if the biggest thing standing between you and better health isn't your diet, your workout routine, or your hormones?

What if it's the relationship you've built with yourself?

In this conversation, I sit down with psychologist and bestselling author Dr. Nicole LePera to explore how our earliest experiences shape the way we move through adulthood. From emotional eating and food noise to perfectionism, people pleasing, burnout, and the struggle to trust ourselves, so many of the habits we think are personality traits are actually learned survival strategies.

We also explore why healing isn't about becoming someone new. It's about reconnecting with the parts of yourself that have always been there.

If you've ever wondered why you know what to do for your health but still struggle to follow through, this conversation offers a completely different way to understand yourself.

In this episode, you'll learn:

• Why the first five years of life shape the way your nervous system responds to stress
• Why food noise and emotional eating often point to deeper unmet needs
• How small daily promises help rewire your brain and build confidence
• The difference between guilt and shame, and how each affects your decisions
• Why learning to rest can feel uncomfortable for so many women
• Practical ways to reconnect with your body and begin healing old patterns

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More on Dr. Nicole LePera

Dr. Nicole LePera is a holistic psychologist, trained at Cornell University, The New School for Social Research and The Philadelphia School of Psychoanalysis. She is the founder of the global community healing membership SelfHealers Circle and the author of #1 NY Times Bestseller "How to Do the Work" "How To Meet Your Self" and "How To Be The Love You Seek"

• Website: theholisticpsychologist.com 
• Instagram: @the.holistic.psychologist
• TikTok: @theholisticpsychologist
• Reparenting Your Inner Child 
• SelfHealers Circle

For more resources related to today's episode, visit the podcast episode page: drmindypelz.com/ep351

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Connect with Dr. Mindy:

• Join Reset Academy
• Watch the episodes on YouTube
• Follow Dr. Mindy on Instagram
• Subscribe to Dr. Mindy’s newsletter

Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

For years we've been told that if fasting is good, then fasting longer must be better.

That simply isn't true.

Fasting is one of the most powerful healing tools we have, but it's also a stressor. Like exercise, the benefits don't come from the stress itself. They come from how well your body recovers afterward.

In this solo episode, Dr. Mindy explains how to tell whether fasting is supporting your metabolism or pushing your nervous system beyond its limits. You'll learn the five green lights that signal your body is adapting well, the five red flags that tell you it's time to pull back, and simple ways to adjust your fasting practice based on your hormones, stress levels, and stage of life.

Whether you're new to fasting or you've been doing it for years, this episode will help you stop guessing and start working with your body instead of against it.

In this episode you'll learn:

• Why fasting is a beneficial stressor, but only in the right dose
• The difference between metabolic stress and chronic stress
• How your nervous system influences your fasting results
• Five signs fasting is working with your body
• Five red flags that indicate your fasting routine needs to change
• Why sleep, energy, hormones, and muscle are powerful feedback systems
• How to adjust your fasting practice based on your cycle and life stage
• The importance of recovery, refeeding, and metabolic flexibility
• Why fasting should always be personalized

Resources Mentioned

• Dr. Mindy's Books
• Reset Academy
• Burn Fat Like a Girl: Your Natural GLP-1 Reset
• Nervous System Free Resource
• LMNT
• BEAM Minerals
• Standard Process EZ Mag

For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep350

Connect with Dr. Mindy:

• Join Reset Academy
• Watch the episodes on YouTube
• Follow Dr. Mindy on Instagram
• Subscribe to Dr. Mindy’s newsletter

Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

What if the biggest obstacle to better health isn't your diet and instead it's the relationship you've built with your body?

In this conversation, I sit down with psychologist Dr. Rachel Goldman to unpack why so many women struggle with body image, emotional eating, food noise, and self-worth, especially during midlife.

We explore why lasting health isn't built through shame or punishment. It's built through curiosity, compassion, and learning to work with your body instead of constantly fighting against it.

We also discuss the psychology behind food noise, body neutrality, GLP-1 medications, menopause, emotional eating, and why your relationship with yourself influences every health decision you make.

If you've ever felt like your body has betrayed you, this episode offers a different perspective.

In this episode, you'll learn:

• Why body image goes far beyond what you see in the mirror
• The difference between body positivity and body neutrality
• Why food noise develops and how to begin quieting it naturally
• How emotional eating becomes a learned coping strategy
• Why your self-worth should never depend on the number on the scale
• How menopause changes the emotional relationship women have with their bodies
• Why slowing down at meals changes more than digestion

Resources Mentioned

• When Life Happens
• The Body Keeps the Score
• Cognitive Behavioral Therapy (CBT)
• The Reset Academy
• Nervous System Reset Guide

More on Dr. Rachel Goldman

Dr. Rachel Goldman is a licensed psychologist, clinical assistant professor, media health expert, and nationally recognized speaker specializing in health behavior change, obesity, eating behaviors, stress management, and cognitive behavioral therapy. She is the author of When Life Happens, a practical guide for navigating life's challenges with evidence-based psychological tools.

• Website: https://drrachelnyc.com 
• Instagram: @drrachelnyc
• When Life Happens by Dr. Rachel Goldman
• For more resources related to today’s episode, visit the podcast episode page: https://www.drmindypelz.com/ep349/ 

Connect with Dr. Mindy:

• Join Reset Academy
• Watch the episodes on YouTube
• Follow Dr. Mindy on Instagram
• Subscribe to Dr. Mindy’s newsletter for tools and research on fasting, hormones, and metabolic health

Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

Americans spent more than $69 billion on supplements last year, yet nutrient deficiencies are still widespread.

Somewhere along the way, wellness became a cabinet full of pills, powders, and promises. But what if better health isn't about taking more?

In this episode, I share the five supplements I would prioritize if I had to start over today. These aren't trendy products or quick fixes. They're foundational nutrients that support metabolism, hormones, muscle, brain health, and healthy aging, especially for women in midlife.

You'll also learn why supplements should never replace a healthy lifestyle, how soil depletion and processed foods have changed the nutrient quality of our food, and simple ways to get more of these nutrients through whole foods first.

If your supplement routine feels overwhelming, this episode will help you simplify it.

Resources Mentioned

• Age Like a Girl
• Nervous System Reset Guide
• Standard Process Cod Liver Oil
• BEAM Minerals
• LMNT
• Redmonds Real Salt
• Qualia Creatine
• Qualia Magnesium

For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep348

Connect with Dr. Mindy:

• Join Reset Academy
• Watch the episodes on YouTube
• Follow Dr. Mindy on Instagram
• Subscribe to Dr. Mindy’s newsletter

Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

For years we've been told that healing trauma means talking about it. But what if talking isn't enough?

In this powerful conversation, I sit down with Harvard-trained psychiatrist and world-renowned trauma expert Dr. Frank Anderson to explore why trauma isn't simply stored in your memories. It's stored in your body.

We discuss why so many women find old wounds resurfacing during perimenopause and menopause, why food often becomes a coping mechanism for unresolved trauma, and why traditional talk therapy doesn't always create lasting healing.

Dr. Anderson shares the science behind trauma, nervous system regulation, EMDR, Internal Family Systems, psychedelics, and the small daily experiences that help your brain and body finally feel safe again.

If you've ever wondered why you keep reacting the same way despite years of personal growth, this conversation will help you understand what your body has been trying to tell you all along.

In this episode you'll learn:

• Why talking about trauma doesn't always heal it
• How trauma becomes stored inside the body
• The surprising reason menopause often brings unresolved trauma to the surface
• Why emotional eating is often a protective response
• How fasting reveals hidden emotional patterns around food
• Why triggers are valuable clues instead of something to fear
• The role of EMDR, Internal Family Systems, somatic therapies, and psychedelics in trauma recovery
• Simple daily practices that begin creating lasting healing

Resources Mentioned

• The Body Keeps the Score by Bessel van der Kolk
• Transcending Trauma by Dr. Frank Anderson
• To Be Loved by Dr. Frank Anderson
• Internal Family Systems (IFS)

More on Dr. Frank Anderson

Dr. Frank Anderson is a Harvard-trained psychiatrist, internationally recognized trauma expert, and author of Transcending Trauma and To Be Loved. He trained alongside trauma pioneer Dr. Bessel van der Kolk, serves on the board of the Trauma Research Foundation, and has spent decades helping people heal through an integrative approach that combines neuroscience, Internal Family Systems, attachment theory, and body-based therapies.

• Website: frankandersonmd.com
• Instagram: @frank_andersonmd
• Dr. Frank Anderson's Books

For more resources related to today’s episode, visit the podcast episode page: https://www.drmindypelz.com/ep33X

Connect with Dr. Mindy:

• Join Reset Academy
• Watch the episodes on YouTube
• Follow Dr. Mindy on Instagram
• Subscribe to Dr. Mindy’s newsletter

Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

Right now, millions of women are stuck in a cycle of constant hunger, food noise, energy crashes, stubborn weight gain, and frustration. Most have been told they need more willpower, but the truth is often much simpler.

Your metabolism may be stuck in sugar-burning mode.

In this episode, I break down one of the most important concepts I’ve taught over the last decade: the metabolic switch. You'll learn the difference between your body's sugar-burning and fat-burning systems, why blood sugar crashes drive cravings, and the five simple steps I use to help women become more metabolically flexible.

If you've struggled with fasting, weight loss, or constant cravings, this conversation will help you understand why and show you where to start.

In this episode, you'll learn:

• The difference between sugar-burning and fat-burning metabolism
• Why blood sugar crashes create cravings and food noise
• How meal order affects your metabolic health
• The role of protein, fiber, and healthy fats in blood sugar regulation
• Why walking after meals is one of the most powerful metabolic tools
• How to gently extend fasting windows without stressing your body
• The symptoms that show your metabolic switch is improving

Resources Mentioned:

• Fast Like a Girl: drmindypelz.com/books
• Eat Like a Girl: drmindypelz.com/books
• Burn Fat Like a Girl Reset: https://bit.ly/4kKkqJR
• Nervous System Reset Guide: https://bit.ly/4exCeGV

For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep346

Connect with Dr. Mindy:

• Join Reset Academy
• Watch the episodes on YouTube
• Follow Dr. Mindy on Instagram
• Subscribe to Dr. Mindy’s newsletter

Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

For our very first guest on the The Live Like a Girl podcast, I sat down with the woman who taught generations of us how to take back our financial power: Suze Orman.

Here’s why I had to start here. I spend my life helping women with hormones, weight loss, menopause, and underneath almost all of it sits one thing – cortisol. And when you scratch beneath the “cortisol surface,” so often what you find is money stress. So I brought in the icon herself to talk about what’s really keeping women sick and stuck, and what to do about it.

We get into self-worth and net worth, why women hand over their financial power, the spender-to-saver shift, divorce and the sandwich generation, the truth about your home and your car, what AI is about to do to all of us, and the money moves that matter most in 2026. Suze also shares her origin story – from waitress to financial icon and I know it will light a fire in you.

This one is a masterclass. So bring a notebook and get ready. If you’re wanting the deeper dive on exactly how to invest now, we’re giving you a special offer of Suze’s Masterclass: suzeorman.com/drmindy

For more resources related to today’s episode, visit the podcast episode page: https://www.drmindypelz.com/ep345/ 

More on Suze Orman:

• Website: suzeorman.com
• Instagram: @therealsuzeorman
• YouTube: @suzeorman
• Facebook: Suze Orman
• LinkedIn: Suze Orman

Connect with Dr. Mindy:

• Join Reset Academy
• Watch the episodes on YouTube
• Follow Dr. Mindy on Instagram
• Subscribe to Dr. Mindy’s newsletter for tools and research on fasting, hormones, and metabolic health

Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

After five years as The Resetter Podcast, everything changes. Welcome to Live Like a Girl.

In this first episode, Dr. Mindy Pelz explains why she retired a name she loved and what she's building in its place. The truth driving it all: women aren't thriving, and most of the health advice out there was never written for us to begin with.

She opens with the numbers on Alzheimer's, depression, anxiety, cancer, and heart disease, then digs into why the science behind "evidence-based" wellness has left women out, and why fifteen-minute doctor visits and almost no nutrition training can't fix it. From there she lays out the five principles that shape this whole new season: mindset matters, regulate first, honor your rhythms, everything is health, and collaboration over competition.

It's a conversation about the body, but also about culture, conditioning, and finally taking up space. A preview of what's coming this season, including Suze Orman on money and wellbeing and Frank Anderson on trauma and metabolism.

If it resonates, share it with a woman who needs to hear it, and subscribe so you don't miss what's next.

For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep344

Resources Mentioned in this Episode:

• Fast Like a Girl: https://www.drmindypelz.com/books
• The Obesity Code by Jason Fung
• In a Different Voice by Carol Gilligan
• The Body Keeps the Score by Bessel van der Kolk
• Burn Fat Like a Girl: Your Natural GLP-1 Reset: https://bit.ly/4eUUB8y
• Nervous System Reset Guide: https://bit.ly/3QOcQEW

Connect with Dr. Mindy:

• Join Reset Academy
• Watch the episodes on YouTube
• Follow Dr. Mindy on Instagram
• Subscribe to Dr. Mindy’s newsletter

Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

After 30 years in health, Dr. Mindy is calling time on the rules.

This solo episode is one of the most personal things she's shared on this podcast. It covers two big ideas: the science and story behind why she stopped fasting for most of the past year and the five health habits she's deliberately walking away from in 2026.

First, flex fasting. When cortisol is high from grief, trauma, illness, perimenopause, or chronic stress rigidly pushing through long fasting windows doesn't support the body. It depletes it. Dr. Mindy shares what happened when she lost a close friend and found herself in an acute stress state, what the research says about prolonged fasting and the HPA axis, and how she developed a new approach she's calling flex fasting: a more intuitive, body-led way to use fasting as a tool without turning it into a rule.

Then the five things she's giving up: counting (macros, biometrics, followers, all of it), the gym, other people's urgency, productivity over health, and information overconsumption. Each one is a direct response to what the wellness industry has quietly done to us — turned health into a full-time job with a performance review.

RESOURCES MENTIONED:

• Fast Like a Girl: https://www.drmindypelz.com/books
• Age Like a Girl: https://www.drmindypelz.com/books
• Substack Article "I Stopped Fasting for a Year": https://substack.com/@drmindypelz/
• Carb Manager App carbmanager.com, available on iOS, Android, and web
• The Movement Diet: Redefining Fitness at Every Age with Katy Bowman
• Study: Prolonged Fasting, HPA Axis & Cortisol - https://pmc.ncbi.nlm.nih.gov/articles/PMC12736288/
• Study: Estrogen & Cortisol Regulation - https://academic.oup.com/jcem/article/102/12/4457/4587523
• Midlife Women Fasting Trial - https://www.nature.com/articles/s41467-025-65678-z
• Study: Self-Selected Fasting Windows - https://www.nature.com/articles/s41591-024-03375-y
• BEAM Minerals, use code MINDY for 20% off: https://www.beamminerals.com/?oid=4&affid=648
• LMNT, get a free sample pack with your order: https://bit.ly/drinklmntpelz

To view full show notes, resources mentioned, transcripts, and more, visit
👉 https://drmindypelz.com/ep343 

Connect with Dr. Mindy:

• Join Reset Academy
• Watch the episodes on YouTube
• Follow Dr. Mindy on Instagram
• Subscribe to Dr. Mindy’s newsletter

Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.